Saturday, 28 May 2016

The National Obesity (UK) Forum's Ten Points:

Around the world there are now numerous conferences where health professionals are educating each other about the health value of low-carbohydrate and high-fat diets. The National Obesity Forum (UK), just concluded, is an example. The benefits include; good weight control, stable glucose control for type 2 diabetes, a cure for non-alcoholic fatty liver disease, and we expect many other benefits because metabolic syndrome disappears.

There was a similar conference, to the National Obesity Forum (UK), in South Africa last year. You can hear all the speakers for the small sum of US$69.00. But the trailer is free.

National Obesity Forum's Ten Points

Eating fat does not make you fat.

Bad Nutritional Information is Confusing
This is simple bio-chemistry. Dietary fat's can only become belly fat, if there is a gross excess of glucose in your system. Fat when digested forms free fatty acids, and are used as fuel.

In the presence of excess glucose, which is common in modern high carbohydrate diets, glucose is converted into fatty acids, and glucose is used to make glycerol phosphate. That enables the building of the triglycerides that become belly fat. This process is controlled by the hormone insulin. Eat a low-carbohydrate diet that normally keeps insulin turned off.

Saturated fat does not cause heart disease.

Fat does not clog your arteries. Full-fat dairy is likely protective. Butter is much better for you than margarine. Lard which was the fat our grandparents used is 40% saturated fat, and 59% unsaturated fat, and the main fat is oleic acid (44%) the same fat that's in olive oil. There is no correlation between saturated dietary fat and heart disease.

Avoid processed foods labeled "low fat", "lite", "low cholesterol."

These foods will be tasteless unless they are sugar filled in some way. The sugar can be disguised in labels using more than 100 names, for various manufactured carbohydrates, all of which are just sugar.

Limit starchy and refined carbohydrates.

Starchy foods, and manufactured foods, are preferred by retailers because they don't spoil. They are shelf safe. But they are essentially just sugar, and are highly fattening. Breakfast cereals and low fat "slim" crackers are among the worst foods, they are not satiating, and you want more, when you've just had some.

Optimum sugar consumption for health is ZERO.

The sugar industry tries to tell us, that we can eat sugar if we like it. "Sugar is part of a balanced diet," they say, "All we need to do is exercise more." The demand that you must exercise more, comes from industry not from science. Industry wants to maintain sales.

Industrial vegetable oils should be avoided.

Many seed oils from plants that don't seem to be oily, were promoted to lower your heart disease risk by reducing total cholesterol. But these manufactured oils have proven to be harmful to health, and cholesterol turns out to be protective rather than harmful.

Stop counting calories.

You cannot count calories in any sensible way. If you eat only one extra mouthful a day, you'll get fat trying to do that. It's simple: count carbohydrates, roughly is near enough. Control how often you eat. In particular don't eat after your evening meal, until breakfast. Try then to eat a breakfast free of carbohydrates. If in a week or so you are not losing weight, stop cheating, eat less carbohydrate and eat more fat.

You cannot outrun a bad diet.

Despite what the sugar industry says, exercising is not a sensible way to lose weight. The Green Prescription, promoted in New Zealand, is a BAD idea if you are overweight, but it's a GOOD idea once your weight is near normal. The Swedish Experts Committee made it clear in 2013, that exercise has zero or minimal effect on body mass.

Snacking will make you fat.

Each time you snack, you are likely to boost glucose in the blood, and bring insulin into play to remove the excess glucose. That is a normal process, but if insulin is "on" almost all day, because you keep snacking, you damage your homeostasis setting, and eventually you damage your body. Build a long fast into every day. A 12 hour daily fast is easily possible.

Evidence-based nutrition should be incorporated into education curricula for all health care professionals.

The public expects doctors and nurses to know about eating a healthy diet. In fact they usually have very poor knowledge, and most of what they do know is wrong. They will know about the Standard American Diet (SAD), or it's equivalent in your country. Sadly, nutrition professionals are also well trained in using the SAD, and usually know very little about ketogenic diets, and the theory behind them.

John Stephen Veitch                     Printable Version Printer of this Essay
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localOpen Future Health Limited - local You may comment privately to John S Veitch here:    Or write publicly in the comment box below.

Friday, 27 May 2016

Medical Experts, have been Certain they know what a Healthy Diet is, for a Long Time

The wrong ideas of Ancel Keys, were widely accepted because they seemed to agree with good common sense. One gram of fat contains 9 calories and one gram of carbohydrates contains 4 calories. Surely it's obvious that eating high density fat, causes people to be fat. That sounds like science, but it has zero relationship to human biochemistry, and the way fats and carbohydrates are metabolised in the body.

Photo
Prof. Richard Feinman
In the 1970's there was very little real dietary science. Dietician's were not scientifically trained. (They are still not scientifically trained for the most part.) Anyone trained in biochemistry was in high demand in many industries, so almost nobody with that degree of training, took any notice of human nutrition. WWW LinkBiochemist Richard Feinman, taught human metabolism to medical students for many years. Late in his career (2000), he was asked to prepare some lectures as part of a standard course in human nutrition. It was then that he discovered the non-science, that passed for nutritional knowledge. He was shocked that such faulty material still existed in the university system, and was being taught to medical students, nurses and dietician's.

In the previous blog I referred you to the Women's Health Initiative (1991). Today we might look at the localMultiple Risk Factor Intervention Trial. MrFit (Pronounced Mr. Fit). The director of the study, Jeremiah Stamler, a heart disease specialist, and associate of Ancel Keys was confident of success. This was an early sign that "Everyone knows what a healthy diet is," might not be a simple as everyone expects. The trial began in 1973, and from a group of 361,000 middle aged men, they chose 12,000, who were high risk for future for heart disease. They formed a control group, and a multiple intervention group.

There were FOUR things they strongly encouraged the men in the multiple intervention group to do. These four things are still part of what "everyone knows." Stop smoking, take blood pressure medication if needed, eat a low-cholesterol diet, and eat a low-fat diet. So the "healthy diet" emphasised eating lots of vegetables, drinking skim milk, eating margarine, only two eggs a week, avoiding meat and cutting out deserts. The control group could do what they liked.

If you ask people what a healthy diet is, most people today would still consider that the diet these men ate was healthy. As I keep saying we all have a lot of faulty dietary ideas, and our wrong ideas get us into trouble. localThere is an essay about the history of wrong dietary ideas here.

The men in the intervention group were quite successful in making lifestyle changes. The intervention group did have lower rates of total cholesterol, yet the men in the intervention group died at a higher rate than those in the control group. The trial was stopped. This FAILURE was embarrassing and the result was set aside, because it wasn't understandable. Clearly they did not know what caused heart disease. Years later Dr Stamler was asked what went wrong. He replied honestly; "I don't know."

This was fairly clear evidence away back in 1982, that total cholesterol is not the villain that causes heart disease. Last year, 2015, cholesterol was officially taken off the list of dietary concerns. There are two reasons. You can't control serum cholesterol by dietary methods. HDL-C is proven beneficial and LDL-C is not shown to be harmful, although a question remains about small dense particles in LDL-C. That raises a serious question about taking statins, but I don't know enough about that to comment.

MrFit was also a weak pointer, to suggest that the low fat diet, might not the as "healthy" as everyone was thinking either. Today, forty-three years on, we can see that the low fat diet begins to cause problems in older people. The evidence for that is all about us. Scientifically that was best demonstrated by the localWomen's Health Initiative Dietary Study, 1991-1998, and reported as "having no health benefits" in 2006.

John Stephen Veitch                     Printable Version Printer of this Essay
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Sunday, 22 May 2016

What Foods do you Crave for?

You know that young children given free choice of food actually choose a diet that's remarkably mixed and healthy. Our bodies tell us what we need, unless your body has become damaged by poor eating habits over a long period of time. This comes back to homeostasis. Your body will create cravings to eat certain foods in order localto restore homeostasis.

If your system is out-of-order, those cravings will restore you to the unhealthy state you consider normal.

For most of us that means we crave too much sugar, too many carbohydrates (more sugar), making us continually "hungry" and leading to localmetabolic syndrome, localtype 2 diabetes, and a cascade of end of life health problems. 75% of the population are on that trajectory, CAUSED by the "healthy diet" we are eating that's not healthy at all.

Butter in Coffee image
Making Saturated Coffee
If you do as Open Future Health suggests, cut out the sugar, and cut back on the carbohydrates, your weight will begin to fall. You are probably eating 300gm of carbohydrate a day. If you can cut to less than 120gm a day, you'll most likely begin to lose weight. That's one "secret."

Another open secret I keep repeating is, "make your dinner the last thing you eat each day," followed by "change what you eat for breakfast." That simple formula will allow everyone to lose weight if they want to.

NOTE: two things are important. BOTH; what you eat, and when you eat it.

If you eat as instructed the only problem you might have is a mild craving for something sweet or carbohydrate between 8pm and bed-time. It's not real hunger; your glucose levels are falling, just ignore it. Drink saturated tea or coffee if you wish, by adding butter. (As illustrated with my coffee above.)

Three to four hours after your evening meal your glucose levels will be normal, insulin will turn off, and normal fat burning will begin and run all night. In the morning, if you avoid ALL sugar and carbohydrate, and eat a cooked breakfast, you won't feel hungry until lunch time. (Or maybe until much later.) And fat burning will continue, until you break the cycle by eating carbohydrate.

Once you give yourself a sugar boost, by eating sweet or carbohydrate, you'll begin craving more every two hours. Back to being continuously hungry.

Plate of nut crackers
Seed and Nut Crackers
These nut and seed based cracker biscuits have almost zero carbohydrates. You can butter them, of have butter and cheese, or cream cheese on them. If you are having a drink, when others are "eating" you can eat ONE of these with the topping and be perfectly satisfied. (If you eat too many; you'll have very soft poo. Too much fruit does that too.) Search for nut and seed crackers online and you'll find many versions.

Most people will prefer the variety, of the mixed diet, where nothing is banned, just restricted. You'll feel a little bit hungry, and have to say "no" to your craving for carbs once a twice a day, but that's not too hard to do. "Success." That's how my wife chooses to eat.

I've chosen to be a bit stricter. I cut back on carbohydrates to less than 50gm a day. When you do that, in 7 days or less, your body will be in ketosis, running on fatty acids and ketones, instead of glucose. localWhen in ketosis, you never feel hungry. You never feel a craving for sugar or for carbohydrates. For energy, you MUST eat a lot of fat, and that's both tasty and enjoyable. I do have cravings when in ketosis, for fruit. (I wrote about my problems with fruit below.) You can eat fruit, but not too much at a time. (1/4 of an apple.)

Many people in ketosis, living a localBanting lifestyle, make a choice to eat a meal only twice a day. That's a decision I made about two weeks ago. It seems to work well, there is no hunger, and it frees up your day. Very convenient actually.

John Stephen Veitch                     Printable Version Printer of this Essay
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The Faulty Ideas in our Heads

For many years, I've eaten more than 5 fruit and vegetable servings a day. Often eight or more. I've always enjoyed fruit. Eating a large serving of fruit with muesli and low-fat milk for breakfast, was my routine for 20+ years. This was the diet that made me fat, because I relied on carbohydrates for energy.

We all have faulty ideas in our heads that stop us adopting a better diet. We are all indoctrinated, full of food propaganda, from family, the education system and the food industry. The most common of those faulty ideas, is, that fat in your diet is bad. (See local"Basic Metabolism" in the website, for more about that.) For myself, the "fruit is good for you" idea became a problem.

Some you will know that 30 months ago my research into diet, began with a rash that my doctor and I decided to call, hives, medically called Urticaria. It was certainly some sort of localautoimmune problem, causing inflammation. My doctor said I'd never discover what caused it, and that in it's own time it would go away. The problem lasted for more than 12 months.

My Old Fruit Breakfast
During that time, I kept cutting foods out of my diet. Reluctantly, after many months I went gluten free, and then wheat free. That seemed to help, then I discovered the ketogenic diet with a cooked breakfast. There were several health benefits, and the rash went away very slowly. (I was thinking, leaky gut problems; therefore grains were the issue.)

The one food I was sure was "safe" was the fruit I was eating. (The photo shows what was a typical fruit breakfast, after I stopped having meusli with it. Note the bottle of cream. ) The ketogenic diet stopped me eating so much fruit. The rash slowly went away. I was still eating some fruit every day, having not yet connected my "healthy fruit" with my rash.

After many months in ketosis and after losing a lot of weight, at the end of March and through April, this year (2016) there were pears and peaches galore, all from our own trees or the close neighbours. I began to eat large fruit and cream meals for lunch every day. Sometimes, a fruit desert as well in the evening. The sugar in the fruit took me out of ketosis, but I thought that eating seasonal foods, for a short time, would be OK.

After six weeks, I began to develop some itchy skin problems. Then I cooked up some quinces. The bitterness of the quince and the sweetness of the pears and peaches were delicious together. But over three days itchiness increased, and then suddenly, the hives were back. This wasn't just a little patch of hives, it was full blown, over my whole body. I stopped eating fruit. In 24 hours, the hives was hardly visible. In three days later it was gone, although some tendency to have itchy skin remained.

My belief that fruit was healthy to eat, has caused me quite a bit of grief. I suffered for a over a year with chronic hives. Recently, it was only the fact that I was on a restricted diet, that I learned how excess fruit can upset my normal good health. That was a lesson I needed to learn.

I'm still not entirely on top of this problem. It may be that either green tea of coffee influence the development of itchy skin too. Perhaps that only occurs when I've been eating too much fruit. There is another story too. The story about fructose in our diet. That's an area where the science is either unknown or in dispute. I will write about that in the website at some future time.

We all have faulty ideas that undermine out efforts to be healthy. Often the idea that's causing the problem, is the one we are most sure, is no problem at all. That's a rediscovery for me, in my life. And I've seen it repeated several times in science too. For instance Crick and Watson struggled for several years to prove what RNA "did." What they "knew" stopped them from finding the answer. RNA didn't do anything, it was just a messenger.

John Stephen Veitch                     Printable Version Printer of this Essay
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localOpen Future Health Limited - local You may comment privately to John S Veitch here:    Or write publicly in the comment box below.

Wednesday, 4 May 2016

DON'T start a new diet, Begin a New Education

A good friend told me two days ago that she had travelled overseas with Hugh Butler PhD., who had written a book about better health, called WWW Link"The Take-Out Diet." Since then I've tracked him down, purchased his book and read more than half of it.

Mr Butler is right on target. His experience is similar to my own. He thought he was healthy, but approaching 60 his health began to decline. In particular his weight increased, and five years of effort to change that were ineffective. His family history indicated that he might live for a long time, but the last 8 to 10 years might be years of illness or dementia. localRather than just accept his health as it was, and call it old age coming on, he decided to investigate more.

Hugh Butler's training is in Agricultural Science, with a PhD in plant physiology and biochemistry. He has read hundreds of scientific papers and has written more than a few himself. He spent 12 years working as a biochemist. In his professional life he had migrated into statistics and change management, and these are skills he brings to an exploration of nutrition science.

It was very clear that the health knowledge in the news media and in the public mind was confused and unhelpful. Butler believed that science gave clear answers, and that there must be a consistent and clear scientific way to understand health and nutrition, that wasn't confused by marketing messages and propaganda.

Book image
The Take-Out Diet
In the book he finds a lot of good science. He makes clear statements about what is and is not scientifically proven. When he's finished there are a few things he recommends, and a lot of things that people commonly do that they should stop doing or avoid.

Butler says "Never go in a diet" because when you do that, you are telling yourself that one day you'll come off that diet. localWhat we need to do is undertake and education. Education never stops. Further, your education should not be focused on weight loss, in fact forget about the scales, and forget about calories. Learn about real food, about metabolism, about how the body is controlled by hormones, and localthe meaning of the term homeostasis.

As your knowledge grows, how you need to change your life, the direction you will travel, will become crystal clear. Change as little as possible, change one thing at a time. Change only the one thing that will make the biggest difference now with the least effort. If these are part of your life, begin here; smoking, drug use, too much alcohol, excessive exercise, and localvegetarian diets, all of which are clearly harmful to your health, as shown by scientific studies. You don't have to be clever to know that.

The title, The Take-Out Diet, refers to six things you need to take out of your life forever. Clue: the first one is sugar and it's substitutes. There are other things that you'll discover when the need arises. Meanwhile, find out what sugar and it's substitutes are, and try to take them out of your life.

In the next year, if you make four or five changes like that, your health will have improved considerably, even if your weight remains the same. All you need to do is understand the science, and unlearn some of the things that are today preventing you from being more healthy.

Warning: Unpaid Advertising to follow.

WWW LinkTHE REAL TRUTH ABOUT NUTRITION, (2015)
Compelling evidence on how a low-carb high-fat diet can solve the global obesity and diabetes crisis.
A conference in South Africa, organised by The Real Meal Revolution.

John Stephen Veitch                     Printable Version Printer of this Essay
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localOpen Future Health Limited - local You may comment privately to John S Veitch here:    Or write publicly in the comment box below.

Friday, 29 April 2016

A World Stacked Against You -

In a local up-market magazine, Avenues for May 2016, the well known and respected nutritionist Bronwen King, proposes that the best human diet would have less meat and more vegetables.  We should drink low fat milk, eat nuts, more legumes and fermented foods.  This is exactly the type of diet the Local FileWomen's Health Initiative, demonstrated in their 2006 report, as having "no health benefits."

In the same magazine the Green Prescription promoted by the Ministry of Health, and run locally by Sport Canterbury is recommended. They show a badly overweight woman trying to exercise to reduce her weight. I commend the woman for enthusiasm and effort, and condemn the people who are giving her advice.  The Swedish Experts Committee confirm what most of us know, that exercise has minimal if any effect on your body weight.

This is exactly why people have so much trouble reducing their weight.  People who are supposed to be experts in the field, are saying things that have no scientific basis.  We keep on doing the wrong things, thinking that we are doing good things.  Following "expert" advice, gets us into trouble.

I watched a video this week where WWW LinkNina Teicholtz spoke to a medical specialist audience.  She explained in an hour the key findings of her book, The Big Fat Surprise.  She made it clear that meat was important in the diet.  At the end, two or three persistent voices claimed that we should be eating a vegan diet.

Repeated scientific studies have shown that meat is a valuable resource in the human diet, and that red meat, far from being vilified, has until recent times been eaten at almost every meal, by people who lived long, were strong and healthy, and who didn't get fat.  While Local Filevegetarian diets are possible, they are not recommended.

Unfortunately, because almost all dietary research in the last 50 years  has been spent trying to prove that a low-fat high-carbohydrate diet was a healthy diet, there has been very little progress in nutritional science. We cannot tell you what the best diet for human beings should be. We do know what it isn't. For older women, the recommended "low-fat high-carbohydrate diet" has no health benefits. Presumably that also applies to older men. For children, teenagers and middle-aged people, we cannot say.

There is some evidence that both the low-carbohydrate high-fat diet and the Mediterranean diet, produce good short term results and there's no evidence yet of long term harm. However, there are many varieties of both those diets, that are not valid representatives of the category.

People can eat a more healthy diet, but the entire environment in which we live tries to make sure you don't do that. Misinformation is everywhere. You have to be quite single minded in your research to find for yourself an improved diet. I can point the way. Recently published science strongly supports moving towards the diet our grandparents ate. They didn't have any science to validate what they were eating, but they got a lot of things right. Like having a full breakfast, with meat and eggs and vegetables. Like having a roast red meat meal two or three times a week. Like eating less chicken rather than more. Like eating brains and livers and kidneys, or black puddings.

We need to re-educate ourselves. Understand what went wrong 60 years ago, when Local File"nutritional science," such as it was, took a wrong turn and became unscientific. We've moved away from meat and fat, towards more grains and low-fat, and made ourselves obese in the process. We need to move our diet in the opposite direction to lose weight and be more healthy. How far should we take that? That's what we all need to learn more about.

I've made the choice to learn about ketosis, and Local Fileto live in ketosis most of the time. There are many health advantages, but it's a very different way of thinking about food. Recently, I've been out of ketosis because I'm eating too much fruit, pears and peaches, which have been free and abundant for over a month. In the transition from glucose burning to ketone burning there is a slight nose sniffle. Not much of a problem and easily avoided, don't be in the, in-between zone. Eat more than 130gm of carbohydrate a day and burn glucose. Or eat less than 50gm of carbohydrate a day and burn ketones. It's a choice.

Even a little thing like having the evening meal at 5pm rather than 7pm helps people to reduce their weight. My father strongly urged me to eat the fat on my plate.  He did, and he was always slim. I changed my diet, based on the recommended diet. I ate cereal for breakfast, with low fat milk, and low fat yoghurt. I ate very little meat, chicken about once a week, fish once a week, we tried to eat lots of vegetables and whole grains, and I got fat.  Now I know why. Dad was right and I was wrong. Thousands of people need to learn that lesson.

John Stephen Veitch                     Printable Version Printer of this Essay
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localOpen Future Health Limited - local You may comment privately to John S Veitch here:    Or write publicly in the comment box below.

Friday, 22 April 2016

What you Think you Know - is Probably Wrong

WWW LinkI'm delighted to come across Zoë Harcombe's website and the important work she has been doing since at least 2010. Her web site like mine, tries to give you good information. When I first visited it's a bit overwhelming, and I guess my site suffers that way too. But if you quietly follow the links, she talks a lot to good sense. She also offers a great deal of access to technical documents, which may or may not be an advantage.

Enjoy this short video.

Zoë Harcombe's intro to The Obesity Epidemic

Note:

Input v output, localcalories in v calories out, does NOT explain obesity, or help anyone to lose weight.

Exercise is not a sensible or practical way to control your weight.

Eating fatty food, does NOT clog your arteries, or put fat on your hips.

Diets may be restrictive but diets do not have to be boring. High-fat diets are delicious.

Calorie restrictive diets ALWAYS FAIL, and for very good scientific reasons.

Note Also:

The causes of heart disease are not known, but we do know it's not cholesterol and it's not the fat in your diet.

The cause of diabetes is known. The standard treatment of diabetes for the last 50 years is wrong. localType 2 diabetes is entirely curable by diet alone. (There's no profit for drug companies in that, so a dietary cure not recommended.)

Sugar and flour are an excessive part of our diet. If you are young, eat them in moderation, or small portions. If you are older and you have any ONE of the symptoms of localmetabolic syndrome, cut sugar OUT of your diet and strongly limit carbohydrates in your diet. If you already have diabetes, do that even more vigorously, locallearn to live in ketosis.

ALL of us, suffer from food propaganda, that misleads us in our quest for better health. Your knowledge is supposed to protect you from harm. But bad knowledge leaves you open to harm, and in nutrition, bad knowledge is everywhere. Until about 15 years ago, nutrition was mostly science free. What is published in newspapers and magazines, about weight control, remains almost entirely science free, even today. As Zoë Harcombe explains, almost all the dietary knowledge we have is NOT science based, although, like the calories in v calories out idea, it looks like science on the surface.

John Stephen Veitch                     Printable Version Printer of this Essay
The Network Ambassador
localOpen Future Health Limited - local You may comment privately to John S Veitch here:    Or write publicly in the comment box below.

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